“Unlike many elements in gymnastics, a split is an attainable goal for anyone,” says Coach Brian Bakalar on his Connecticut gym’s website, GymnasticsRevolution.com. Attaining that goal, however, is a challenge because your body naturally fights the split position -- legs bend and angle in the wrong direction. Keeping your legs straight -- whether in the stride split or straddle split -- often requires daily practice with a partner who can be your second set of eyes to correct form mistakes.

Step 1

Practice the stride split, also known as the front leg split, on a straight line, such as a tape line on a mat. Have a partner tell you if your legs are bent or if your hips are not squared. Your hips should point in the same direction as your front leg and not be angled to either side.

Step 2

Step into a lunge with your front leg bent in front of you, foot flat on the ground. Kneel down on your back leg.

Step 3

Slide your front leg as far forward as you can. Keep your arms at your sides and hands on the ground to help you balance

Step 4

Look at your knee; it should point to the ceiling. If your knee points out to either side, turn your leg to adjust.

Step 5

Straighten your back leg as you slide it behind you on the line. Stop when you cannot go any further without bending your knee. Feel your weight distributed evenly on both legs.

Step 6

Ask your partner to check the placement of your back knee. It should point down to the ground, not to the side. If your split goes all the way to the floor, your back knee should touch the floor.

Step 7

Turn your knee to adjust, if necessary. Focus on feeling your knees in the correct position.

Step 8

Repeat the same progression with your other leg in front.

Straddle Split

Step 1

Stand on a horizontal line in with your legs straight and wide apart. Your legs should form a triangle shape.

Step 2

Slide your legs out to your sides at the same time. Lean forward and place your hands on the floor in front of you to support your body.

Step 3

Hold the split when you feel the stretch, distributing your weight evenly on both legs.

Step 4

Look at your knees. Your knees should point up to the ceiling. Readjust your legs, if necessary.

Step 5

Check the line. If your legs are off the line, retract the split and try again.

Tip

Practice splits in front of a mirror so you can better see your body position and make corrections.

Under the guidance of a gymnastics coach, practice dynamic stretching. Stretch your legs as far as you can while keeping them straight in the split position. Retract your split slightly so your muscles are more relaxed. Then push your split down farther. Repeat five times or as directed by your coach.

If you have trouble balancing while maintaining straight legs because your legs don’t stretch far enough to the ground, use support. Stack mats and pillows under your hands so you can support the split without breaking form.

References

About the Author

Ivy Morris specializes in health, fitness, beauty, fashion and music. Her work has appeared in "Sacramento News and Review," "Prosper Magazine" and "Sacramento Parent Magazine," among other publications. Morris also writes for medical offices and legal practices. She holds a Bachelor of Arts in government-journalism from Sacramento State University.